In the age of big data, relying on intuition—what others call gut, instinct, a sixth sense or a hunch—can seem like a cop-out or an inferior system.But according to a <a href="https://smith.queensu.ca/insight/articles/intuition_in_the_age_of_big_data">survey </a>of top executives, the majority of leaders leverage feelings and experience when making handling crises. And despite popular belief, intuition isn’t a woo-woo concept exclusively reserved for the touchy-feely self-help world. There’s actually a neurological basis for it.

The human mind is <a href="http://bigthink.com/endless-innovation/humans-are-the-worlds-best-pattern-recognition-machines-but-for-how-long">wired to see patterns </a>. Not only does the brain process information as it comes in, it also stores insights from all your past experiences. Your intuition has been developing and expanding for as long as you’ve been alive. Every interaction, happy or sad, is cataloged in your memory. Intuition draws from that deep memory well to inform your decisions going forward.

In other words, intuitive decisions are based on data, in a way. When we subconsciously spot patterns, the body starts firing neurochemicals in both the brain <a href="http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection">and gut </a>. These “<a href="https://hbr.org/2013/12/the-focused-leader">somatic markers </a>” are what give us that instant sense that something is right … or that it’s off. Not only are these automatic processes faster than rational thought, but your intuition draws from decades of diverse qualitative experience (sights, sounds, interactions, etc.) – a wholly human feature that big data alone could never accomplish.

Being itself faster than rational thought, intuition is a necessary skill that can help decision-making when time is short and traditional analytics may not be available.

Many researchers, including machine learning experts and data scientists, are <a href="https://www.datasciencecentral.com/profiles/blogs/bridging-data-science-and-business-intuition">embracing </a>the role intuition plays in breakthrough thinking. Intuition is now considered simply another kind of data—one that’s <a href="https://hbr.org/2013/12/big-data-and-the-role-of-intuition">no less valuable </a>than traditional analytics.

Management expert Travis Bradberry <a href="https://qz.com/880678/intuition-is-more-powerful-than-intellect/">recently wrote </a> that highly intuitive people tend to:<ul><li>Be more mindful and seek out solitude</li><li>Practice empathy accurately, tuning into nuances like body language more closely</li><li>Nurture their creativity through a love for the arts</li></ul>

One study showed that this type of thinking yields real business results: <a href="https://www.biznews.com/thought-leaders/2014/04/22/intuition-great-ceos-great-intuition-can-learn-gut-feel/">81% of CEOs </a>with high intuition scores doubled their business in five years.

Science writer Steven Johnson has said that innovation is the result of accumulated hunches over time: it’s what happens when we let personal experience collide with environments that bring out creativity. From this perspective, world-changing inventions—from the x-ray to penicillin—are just “<a href="https://www.nature.com/articles/d41586-018-01405-7">happy accidents </a>” that illustrate intuition in action.

Because each person’s intuition is based on a collection of individual experiences, it is subject to opinion and bias.

Where Intuition Can Go Wrong

In many instances, it’s virtually impossible to make decisions without using data. If a company has been collecting and relying on data for decades and is thriving, for instance, there’s no sense in completely throwing out the old playbook. Big data can point out patterns that are too subtle for our brains to detect. Analytics don’t necessarily have to overrule human judgement, but they can complement it.

Rather than trying to value one over the other, leaders can combine insights from big data and intuition to make decisions. This approach gives them the best of both worlds. Here’s how to use it:

It’s not a war of <a href="https://www.mckinsey.com/business-functions/digital-mckinsey/our-insights/where-machines-could-replace-humans-and-where-they-cant-yet">AI versus humans </a>. Intuition and big data can exist in harmony, especially if companies actively create teams that combine people from diverse backgrounds and schools of thought. Both intuition and data can lead to insights and breakthroughs. Rather than seeing yourself at odds with colleagues who use the opposite technique, be open to the insights they have. Teams that are echo chambers for one way of thinking lead to groupthink and squelch creativity.

1. Don’t pit data and intuition against each other

A hypothesis, whether in the boardroom or in a lab, is a hunch. It’s an educated guess fueled by intuition, and it can point you in the direction of a potentially remarkable discovery. Once you have a theory, you can put it to the test with data. If intuition is the spark, data is the kindling that allows the fire to burn. Validating, then iterating, provides a method for exploring the hunch further.

2. Use intuition to develop a theory and test it with data

There’s no denying that data helps you present your case to your team or company leadership. Statistical analysis can put your findings into context and make a strong argument for more funding or development. Intuition, on the other hand, helps you gauge whether your discovery feels accurate and on-point. Using intuition to do a “gut check ” can help you earn credibility. You’re less likely to present a discovery that has holes and more likely to communicate your findings in a way that’s relatable.

3. Use Intuition To “Gut-Check” Your Data

Cultivating intuition doesn’t just rely on your brain’s ability to detect patterns. It also requires empathy, a skill that can be a huge competitive advantage. Empathy allows you to observe a problem, see how it affects others, and determine how you can fix it. For example, Linkedin’s “People You May Know” feature was developed based on strong hunch that people would be curious to know what their former colleagues and contacts are up to. There wasn’t much hard evidence to prove that the idea would be successful. It sprung up from a deeper knowing of what drives human needs and desires.

4. Hone your empathy

Big data isn’t going anywhere, nor should it. But we tend to grossly undervalue the role intuition plays in decision-making, especially at high levels of leadership. In a time where we all tasked with processing the deluge of information coming at us daily, sometimes it’s worth going with your gut.

Despite popular belief, intuition isn’t a woo-woo concept exclusively reserved for the touchy-feely self-help world. There’s actually a neurological basis for it.

personaldevelopment

Personal Development

health

Health

problemsolving

Problem Solving

leadershipandmanagement

Leadership & Management

The science of intuition can help you understand how to use it

A morning routine with a typical wake time, a healthy breakfast, and some exercise is a great place to start, says <a href="https://www.columbiadoctors.org/erin-k-engle-psyd">Erin Engle </a>, PsyD, a licensed clinical psychologist at <a href="https://www.cuimc.columbia.edu/">Columbia University Irving Medical Center </a>. Having a more intentional approach to the day early on can help instill self-confidence and lead to a more productive rest of the day, says Engle. Ready to reap those benefits? Here are 10 steps you can take to building the perfect morning routine:

Consistency is at the heart of any routine, says Engle. She recommends setting a fixed bedtime and wake-up time and sticking to them as often as you can. Not only will this set you up for a better day ahead, it can also provide more restful sleep at night. That's because waking up and falling asleep at the same time sets your internal clock, or circadian rhythm, which makes for better quality sleep.

1. Maintain a fixed bedtime and waking time

Engle recommends giving yourself enough time in the morning to accomplish everything you need to do. She suggests planning backward from your first engagement, like your first meeting, or the starting time of your children's school, and waking up early enough to fit everything in; you may need anywhere from 30 to 60 minutes for your morning routine, depending on how many tasks it involves.  "Engaging thoughtfully in each part of the routine may reduce rushing and reactivity, and increase the sense of calm and pleasure obtained from completing the routine," says Engle.

2. Plan how much time you'll need

"Snoozes are a false start to the day. In the short-term, hitting snooze may feel like a win but it has limited utility in advancing the goal of achieving rest long-term," says Engle. If your body needs more rest, then you may need to adjust your schedule accordingly. Adults typically need between seven to nine hours of sleep per night. Onthe other hand, if you're hitting snooze because you're feeling overwhelmed by everything you have to do in the morning or trying to avoid the day ahead, Engle suggests waking up and doing one or two activities that bring you peace and enjoyment.

3. Don't hit snooze

While you may be tempted to lay in bed and scroll through your phone for some time before you get up, Engle suggests getting out of bed instead. "Getting out of bed is the first step. Then, select one activity that you can bring full attention to, whether that be prayer, affirmation, a physical stretch, or brushing your teeth," says Engle. She says with practice, following a chosen routine<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7535346/"> </a>can help you weather external stress, enhance your capacity to cope with challenges, and better engage with the day ahead.

4. Get out of bed

Scrolling through the news or your social media feeds is a passive activity that could detract from the productivity of your morning. "Engaging with this type of content before one is fully awake or out of bed may make it tempting to mindlessly read content, which may feel purposeful, but is actually a passive activity," says Engle.

5. Avoid your phone

Saying positive affirmations out loud or writing them down can help build confidence, counter negativity, and potentially benefit your relationships in the long run. You can choose your own affirmations or try some of these:<ul><li>I am smart, strong, capable, and kind</li><li>I am worthy, grateful, and blessed</li><li>Today will be a great day</li></ul>

6. Try self-affirmation

<a href="https://linutritionist.com/">Eleana Kaidanian </a>, RD, CPT, a nutritionist with her own practice, recommends starting your day with water, rather than tea or coffee. She suggests keeping water by your bedside and drinking eight ounces when you wake up. Water<a href="https://www.nia.nih.gov/health/getting-enough-fluids"> </a>is essential because it helps your body digest the food you eat, absorb the nutrients from it, and get rid of the waste products.

7. Drink some water

Exercising in the morning<a href="https://www.insider.com/insomnia-coronavirus-anxiety-mental-health-stress-sleep-endorphins-fitness-workout-2020-4"> </a>can help regulate your sleep-wake cycle and could also aid weight loss<a href="https://www.insider.com/morning-may-be-best-time-to-exercise-for-weight-loss-2019-8"> </a>, if that's your goal. If you don't have time for a whole workout, try doing a few stretches<a href="https://www.insider.com/benefits-of-stretching"> </a>to warm up your muscles and joints for the day ahead.

8. Exercise or stretch

"It is ideal to break the fast from the night before and eat within the first hour of waking to stimulate your metabolism," says Kaidanian. According to her, stretching out the fasting-like state can slow down your metabolism, which could ruin your day ahead.By comparison, A higher metabolic rate means your body burns more calories as you go about your day; it can also make you feel more energetic.If you're going to be working out, Kaidanian, says eating something before you exercise can help fuel your body. She suggests eating a small apple or half a banana with a handful of nuts.

9. Eat something within an hour of waking up

"The best options when it comes to breaking your fast are those that are based on whole foods, i.e., foods that are in their natural state and not processed, with protein and fiber to satisfy and give your body fuel for the day ahead," says Kaidanian. Oats, fruit with yogurt, or veggie egg muffins are some healthy options Kaidanian recommends.

10. Choose healthy breakfast options

To build a great morning routine, don't hit the snooze button, avoid scrolling on your phone, and try to wake up at the same time every day.

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Productivity

habits

Habits

10 steps to building a great morning routine to improve your productivity and happiness

According to experts, too much added sugar can be one of the greatest threats to cardiovascular disease. Complications arise when you consume too much added sugar — that is, sugar that food manufacturers add to products to increase flavor or extend shelf life. "The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke," says Dr. Hu.

The Dangers of Sugar

To write simply, the added sugar is the artificial sugar that manufacturers use on their food products and they are often known as processed foods.In the western diet , the top sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, cured meats, and ketchup.

Sources of Added Sugar ( harmful)

In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease.Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar. "Basically, the higher the intake of added sugar, the higher the risk for heart disease," ~says Dr. Hu.

The Research on Added Sugar

If 24 teaspoons of added sugar per day is too much, then what is the right amount? It's hard to say, since sugar is not a required nutrient in your diet. The Institute of Medicine, which sets Recommended Dietary Allowances, or RDAs, has not issued a formal number for sugar. However, the American Heart Association suggests that men consume no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda.Again, if the consumption of added sugar is stopped completely, it is fine and even better for the health.

The Maximum Limit for Consuming Added Sugar

The good sugar or natural sugar is produced naturally in all organic foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants. Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.

Natural Sugar is Good Sugar

People consume too much added sugar—extra amounts that food manufacturers add to products to increase flavor and extend shelf life—which can have a serious impact on heart health.

food

Food

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Exercise & Fitness

Sugar: A Sweet Danger for the Generation.

According to a <a href="https://brill.com/view/book/edcoll/9789047419648/Bej.9789004158511.i-301_012.xml">2007 study by Fuller Theological Seminary professor Sarah A. Schnitker and UC Davis psychology professor Robert Emmons </a>, patient people tend to experience less depression and negative emotions, perhaps because they can cope better with upsetting or stressful situations.

It Aids Your Mental Health

Being patient helps you achieve your goals and desires no matter any hindrance that may occur on the way. The road to achieving your goal is not straight and if you don’t have enough patience for it you won’t reach the finish line.

Helps You Achieve Your Goals

Being patient will give you a good reputation among your friends, colleagues, family members, etc. Patience stops you from being a quitter and ensures you see a task to the end. People around you will know you have someone who never quits until the work is done and this will help boost your reputation around people

It Gives You A Good Reputation

Irrational decisions that may affect our goals and later come to hunt us in life can be made in the heat of the moment but when you are patient, you will have enough time to think of different scenario and situations so the decisions you make will be the most beneficial to you.

Patience Helps You Make Rational Thoughts

Both the mental and physical health are intertwined, what affects A will affect B. People who are patient tend to enjoy better physical health as well as mental health. Patience helps you avoid stress which gives you a better outlook

It Gives You A Better Physical Health

Being patient helps me lot in many areas like in exercising,  in share markets. It will help you also that's why sharing it's benefits

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

5 Benefits Of Being Patient – PACE Sports & Entertainment Marketing

We can’t help but think about social media on a regular basis. With our attention being drawn from one area to another, it’s better to gradually peel back our distractions and focus on the present

Turn your phone off and face down.

We have a tendency to tightly wrap our emotions and then throw them into the cold dark freezer in the back of our thoughts. You know, like that leftover nasty pizza from this morning?

“Whatever the mind can conceive and believe, it can achieve.”

Don't be afraid to say no.

We are frequently forced into doing things we do not want to do, or we feel bad if we do not do someone a favor. You can only expend so much energy in a day.

We all want to be the best versions of ourselves, don’t we? And we might become anxious about accomplishing our objectives at times. And the tremendous strain might put a stop to our progress…

timemanagement

Time Management

5 Simple Changes That Will Make a Big Difference in Your Life

Spiritual wellness is being connected to something greater than yourself and having a set of values, principles, morals and beliefs that provide a sense of purpose and meaning to life, then using those principles to guide your actions.

Many of the behaviors associated with overall wellness are key components of spiritual wellness. Examples include volunteering, being positive and optimistic, contributing to society, connecting with others, feeling a sense of belonging and practicing self-care.

One Piece in a Larger Puzzle

Take a moment to assess your own spiritual wellness by asking yourself the following questions. <ol><li>What gives my life meaning and purpose? </li><li>What gives me hope? </li><li>How do I get through tough times? Where do I find comfort? </li><li>Am I tolerant of other people’s views about life issues? </li><li>Do I make attempts to expand my awareness of different ethnic, racial and religious groups? </li><li>Do I make time for relaxation in my day? </li><li>Do my values guide my decisions and actions? </li> </ol>

When striving to develop and practice your own spiritual wellness, it is best to find the technique and approach that works for you; similar to the other dimensions of wellness, there is no “one size fits all” approach. Your journey to spiritual wellness may involve the following: <ul><li>Practicing meditation or yoga </li><li>Praying or taking part in organized religion </li><li>Spending quiet time alone pondering the meaning of life </li><li>Building awareness through journaling </li><li>Serving your community, spending time in nature, appreciating music and the arts </li> </ul>

Practice Spiritual Wellness

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Religion & Spirituality

mindfulness

Mindfulness

meditation

Meditation

Spiritual Wellness: What Is Your Meaning and Purpose? - LHSFNA

First thing's first: you have to purge your pantry from things that are not beneficial for your weight and health. This doesn't mean you have to throw it all out (although you should, if you can). It's OK to keep a little stash for cravings but keep it as small as possible. If you're against food waste, use these things in moderation and avoid restocking when you go grocery shopping.

Check Your Pantry

White carbs have similar nutrients to whole carbs, except for fiber. Although this seems minor, fiber helps keeping you full and managing the sugar intake, because it's processed slower by the body.By eating whole carbs, you will avoid sugar peaks. Whatch out for:<ul><li>White bread and buns</li><li>White pasta</li><li>Baked goods containing white flour and/or refined sugar</li><li>White rice</li></ul>

White Carbs

There is no greater harm in canned food, as long as they are canned naturally. Food that is canned in oil or syrup have extra calories that add little to no benefit to the food itself. Watch out for:<ul><li>Fish and vegetables canned in oil</li><li>Fruit and fruit pulp canned in syrup</li><li>Meat canned in glazes or oil</li></ul>

Canned Food With Oil Or Syrup 

Despite what you might think, breakfast cereals are not your friends. An actual daily dose is way less than you might imagine (usually around 1/3 of a bowl) and it usually comes with lots of sugar, even the fitness versions. Go for some oatmeal or chia pudding instead.

Breakfast Cereal

We usually see drinks as a minor problem. Usually a cup doesn't seem to have that many calories (usually 50-100) so it couldn't hurt, right? But when you add up the calories of the drinks you had during the day, it ends up being a lot. This is also true for ﻿fruit juices.

Sodas And Sugary Drinks

Savory snacks are usually very nice to have. Despite that, they usually have a lot of things that will make your health hurt:<ul><li>Refined carbs</li><li>Salt</li><li>Trans and/or saturated fat</li></ul>This cocktail of ingredients will make you want to binge on them. It will also add up calories quickly and make you retain water, thus increasing bloating and water weight.

Savory Snacks

Seems obvious, doesn't it? Candy has a lot of sugar. Refined sugar.The problem with refined sugar is that it is addictive and causes crashes after a while. This can put you in a loop where you consume sugar, then crash, then need more sugar to keep functioning properly. Of course there's always sugar free candy, but be aware these can have laxative effects.

Candy

We all heard "an apple a day keeps the doctor away". That's not 100% false, but should be taken within context. Back when this saying first appeared, vitamin deficiency was common and vegetables were harder to access than fruit. Vegetables have vitamins and fiber, same as fruit, but they also have a lot less sugar.

Prefer Vegetables Over Fruit

Many times, we feel hungry when in fact we are dehydrated. Water helps you feel full and avoid hunger for a while.If you struggle to drink water, try tea or a sugar-free water flavor sachet. Give it a try!

Add In Some Water

Yes, we know, five small meals and all that. The problem with this is that it gives you a bad relationship with food and doesn't let you learn how your body feels when you're actually hungry. This makes it harder to know when you're physically hungry or emotionally hungry. If you're not hungry, it's OK to postpone that meal for a while. But make sure you have access to something healthy if the hunger hits later.

Eat When You're Hungry

If hunger hits at an unplanned time, you'll likely end up getting a less healthy snack. We've all been there, a savory puff pastry, a slice of cake from a bakery, a sandwich from the supermarket, a bag of chips... The reason why we do this is because the less expensive, readily available things that are easy to eat on the go are usually unhealthy. To prevent this, pack something healthy. Some nuts, a protein shake, a whole bread sandwich... Whatever suits you better. Also, don't forget to take a water bottle with you. Remember, hunger might in fact be thirst.

Pack A Healthy Snack

Preparing yourself to lose weight without effort

All of us possess the nature of WANTING MORE and we don't know why. Our nature of craving is developed because of many factors.Moreover, with that idea, our goal is to reduce or stop these factors from influencing us.

The Main Goal

All of us desire that flagship smartphone , the latest tech and setup. A lot of that desiring nature is influenced from content creators. These are professional people who have an interesting way of presenting things that makes you want to buy stuff. Also, many of these presentations are composed of biased information as they are getting paid by the company. Hence, unsubscribe from these sources, and then we can see improvemens to our craving nature as we won't see them appear in your feed.

Unsubscribe from YouTube Channels

Most of the negative influence comes from social media. Greed, jealousy, hatred, ignorance and competition all grow from social medias without a doubt. Interestingly, when we will spend lesser time on social medias, we will notice that your cravings will be chopped down a lot as we won't view someone else's wealth, fame and luxury. Thus, this strategy will assist us to forget about others and we can concentrate on our life.

Spend Less Time on Social Media as Much as You Can

Naturally, we want to be like others which also fuel our cravings. We want that thing the other guy has which ruins our satisfaction and sense of fulfillment.So, we need to realise that we shouldn't follow someone else as our capacity, environment and past are not the same. That's why, we have to stop comparing ourselves to others. We can only live our lives only if we choose to be ourselves.

Fixing the Mindset

The Dopamine hormone is the satisfaction hormone released when we gain pleasure from something. For instance, Dopamine is secreted when we get likes and comments on our Instagram or Facebook posts. It's also released from smoking, eating tasty food, playing video games and other stimulating activities.But too much dopamine leads to harm and a big essay can be written on the effects as well. Hopefully, dopamine can be maintained if usage and intake of these is reduced as much as possible. The visible changes won't be seen in a day. It will take some time.

Keep Your Dopamine Balanced

Finally, if we have a habit of buying things or eating alot, we can't just end it completely at that point or time. This won't work effectively. Better option is to slowly leave it with time and it is also advised by experts.

Leave Your Habit Slowly

How to Stop Wanting More

First of all, you are a human being, don't forget that. Your body needs nutrients and nothing will change that. Your hormones will fluctuate. Your humor will change. Keep that in mind when things go south.

Losing Weight Consistently

I used to say "at this rate, I should weigh X by X". This was, obviously, setting me up for failure. I would reach the date sometimes and, for whatever reason, I wasn't at my desired weight. This would mess with my head and make me feel like I was failing and, therefore, there was no point because ﻿﻿I couldn't do it. On the other hand, planning daily targets is much better. I will not eat candy today. I will get up and workout. I will drink water. The difference between these is that daily targets depend solely on you. Weight goals do not.

Set Daily Targets, Not Weight Goals

Ok, so, you went out. You had a few drinks, asked for doubles and dessert and had a large soda to go with it. Now you're in your bed thinking about how much you ate and how you destroyed your diet. This is called catastrophising. Rephrame this idea. Think about it: how likely is it that you actually ate enough to not be able to lose weight anymore? That's pretty unlikely, isn't it? Truth is, you will keep losing weight, unless you stop trying. Demoralizing because of a bad day will make you more anxious and sad, and odds are you will overeat due to that. Just relax 😊

A Day Is Not A Lifetime

When someone asked me for the first time "Are you hungry or just thirsty?" I was mad! ﻿ ﻿Of course I was hungry! I felt like I needed food. Truth is, I was so, so wrong. Our body can easily mistake hunger for thirst. This happens because you are dehydrated and the body tells you you need food, since food has water. Next time you feel hungry little after eating, try to have a glass of water instead!

Hungry Or Thirsty? 

One of the first things you need to learn is how to tell emotional hunger apart from actual hunger. If you're wondering if your hunger is emotional, ask yourself:<ul><li>Did it come suddenly? </li><li>Am I craving something specific? </li><li>Am I planning to eat a lot even after I'm full? </li><li>Am I focusing in specific flavors, textures or smells? </li><li>Is my stomach feeling empty or making noises? </li></ul>If you answered yes to the first four questions and no to the last, you're emotional eating.

Eating With Your Stomach VS Eating With Your Brain

And now you're asking "how will I track my progress then?!". Well, the scale isn't your friend if used too much. I used to obcess about the scale: every single morning at 7am I'd take a pee, undress, weigh myself and record the result. Every time I saw a raise in the number, I'd go crazy. This, of course, will cause you stress. Stress will make you overeat. Overeating will make you gain weight. See the cycle here? Aim to weigh yourself once every two weeks to a month. Meanwhile, there are other ways to check your progress. Are your clothes looser? Do you climb stairs better? 😊

Ditch The Scale

Losing weight is a long run. If you want to lose a couple of pounds for an event, that's one thing. But losing a big amount of weight will take time and have a lot of ups and downs. Don't aim to lose weight fast. Aim to make the changes required and to fit them into your lifestyle. A crash diet will help you lose some quick pounds, but it won't keep them off because it's an unsustainable lifestyle and eating pattern.

It's A Marathon, Not A Sprint

Sometimes we try to find clothes that will fit our ﻿next ﻿size, so that we don't have to buy again after we lose weight. This is a huge mistake. I'll-fitted clothes will not compliment you in any way. You will feel worse and like your hard work isn't paying off. That is very demoralizing and will only curb your progress.

Buy Clothes That Fit Your Actual Size

We all have stuff that weighs us down (pun unintended). Maybe you eat fast food at lunch because of your schedule. Maybe you snack late at night because you had an early dinner. Maybe you skip that protein shake because you can't reach the shelf. Write up everything that you can't do and the reasons why. Then, think about what you can do to find solutions for the root of these problems. Remember to check your list and update it from time to time: more anchors will come eventually.

Find Your Anchors

Losing weight is difficult. It changes everything in your life and makes it sometimes hard to keep up with the world. While I was losing weight, I came up with some tips to help me out.

11 things I found out while losing weight

"You are everything that you remember, and you are always so much more." The How is a book full of these reminders, a collection of affirmations and mindfulness exercises on self-love, growth and healing. Its name describes our culture of self-optimization that tells us how to look effortless and successful but that ultimately takes us away from ourselves. As Daley-Ward explains, "We have absorbed so much of the outside. It is a mass to unlearn, a voyage back to center."

You Are Much More

"The How" is a metaphor for how we can undo this social conditioning and trace our way back to who we truly are. It's a book for the present moment, in our global state of healing, when many of us have become more honest about our fear and uncertainty, are learning to prioritize our well-being, and feel open to moving beyond performances.

A Metaphor

It may seem like a self-help book, but it resonated with me because it felt like a conversation with a friend or older sibling. It wasn't prescriptive or formulaic — it's without any psychological frameworks or three-step plans — and instead felt vulnerable, accessible and personal. Passages Daley-Ward writes in second person make you feel like the author understands you and that you are both in this together: "I see you and I recognize your fear. You see me and you understand mine...We have been living among each other for too long to not see that we have them in common."

A Conversation

Yrsa Daley-Ward has taken Instagram reflections on life to book-form; she offers reminders about personal worth — affirmations and mindfulness exercises on self-love, growth and healing.

writing

Reading & Writing

'The How' is a hopeful meditation on self-worth and healing

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